Got 22km planned fr tomorrow, which brings me to 62km for the week but I just can’t seem to dig that deep on the run. Did a 6km at 5.05 pace in the week, that’s about as intense as it’s getting lately.
Seem to be able to dig deeper on the bike lately!
2.2 seconds slower than the Jan 1st attempt
7 seconds faster than 2 weeks ago
Either gotta drop 2-4kg (currently 82kg) or do a bit more speed work.
Or
Not worry as my aerobic speed is improving
Rapido
and you yesterday not even trying
“Ended up with 8km @ 3.50s” 
Oh I was deffo trying. Just felt like crap.
Need me some posh shoes before I try a 5km in the spring!
Very nice!
I did 20km this morning at 5.27/km and it felt hard and I kept thinking how easier it would be if I was 78kgs instead of 88kg. Then I came home and ate the contents of the fridge. 
Going out now on the pouring rain … you have inspired me.
And the young whippets !
Noice
Shifting on… well done
Feb 9th
19:14 Ave 173 Max 180 Flat course, brisk, cold easterly & snow flurries.
Age Grade=77.29%
Not going to lie, I’m a bit disappointed I was sober & everything today. Had hoped to be slightly better than my NYD time…I’m blaming the weather.
Will probably wait until I hit my next birthday before giving it another crack.
I would think extreme cold will be worth a percent or two at least.
I’ve been meaning to have another crack. Just can’t be arsed in this weather
Are Nike still doing the free 30 day return thing?
I’m tempted in a few weeks time.
Think they upped it to 60 days
(I may be completely wrong)
Yeah - it’s 60 days now.
I’ve been doing every run in my Next% 11.5
I think I like them now they fit.
But I need to test them for 55 days just to be sure.
Then they might go back and I buy a shiny new race pair.
hmmmmm tempting. Very tempting.
I tried the 4s. They seemed pretty quick, but didn’t fit me too well and were very unstable. Not sure whether to look at the Nexts or Alphas
Should be bob-on for a PBR
Those Alphas were made for a Tryfan descent!
Probably going to have to wait until early next week now, looking like it’ll be a little bit warmer which is a bonus
